What is blue light and what problems can it cause to our eyes?
Blue light is everywhere. It is emitted from LED lights, fluorescent light bulbs, computer, tablets and our smart phones even sunlight has blue light. But can blue light really cause damage to our eyes?
Blue light exposure you receive from screens is small compared to the amount of exposure from the sun. And yet, there is concern over the long-term effects of screen exposure because of the close proximity of the screens and the length of time spent looking at them
Did you know Malaysians spend 14 hours daily on digital devices?
That is a LOT of time spent!!! Prolonged exposure can cause oxidative damage to the lens and macula. Almost all visible blue light passes through the cornea and lens and reaches the retina. This light may affect vision and could prematurely age the eyes. Early research shows that too much exposure to blue light could lead to digital eye strain and Retinal damage.
Digital eyestrain: Fatigue, dry eyes, bad lighting, or how you sit in front of the computer can cause eyestrain. Symptoms of eyestrain include sore or irritated eyes and difficulty focusing.
Retinal damage: is more serious and can cause vision problems like age-related macular degeneration.
How to protect our eyes from blue light?
If constant exposure to blue light from smart phones, tablets, and computer screens is an issue, there are a few ways to decrease exposure to blue light:
Screen time: Decrease the amount of time spent in front of these screens and/or take frequent breaks to give your eyes a rest.
Filters: Screen filters are available for smart phones, tablets, and computer screens. They decrease the amount of blue light given off from these devices that could reach the retina in our eyes.
Get Computer glasses: Computer glasses with yellow-tinted lenses that block blue light can help ease computer digital eye strain by increasing contrast.
Anti-reflective lenses: Anti-reflective lenses reduce glare and increase contrast and also block blue light from the sun and digital devices.
Don't take your eyes for granted. Diet can help. Nutrients such as omega-3 fatty acids, lutein zinc, and vitamins C and E might help. There are 2 ingredients called lutein and zeaxanthin which are very important. The macula consist of lutein & zeaxanthin, these belong to a group called carotenoids ( As in carrots!) so it is true, carrots are good for the eyes. Carrots have Vit A which is good for eye health. Both lutein and zeaxanthin are also found in carrots, but they are even more concentrated in other food sources.
Carotenoids are pigment molecules derived from plants and cannot be synthesized by the human body.
Only source is from our diet such as dark green leafy vegetables, orange and yellow fruits and eggs.
Lutein and zeaxanthin are capable of filtering blue-light and are potent antioxidants, reduces the risks of incident cataracts and protects against UV induced lipid peroxidation
To get them, fill your plate with:
- Green leafy vegetables like spinach, kale, and collards
- Salmon, tuna, and other oily fish
- Eggs, nuts, beans, and other nonmeat protein sources
- Oranges and other citrus fruits or juices
- Oysters
Have you heard of the 20: 20 rule?
Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break
Disclaimer: The information provided is not meant to replace medical diagnosis and readers are advised to seek medical guidance where necessary
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